M.Carme Rubiales
Posted: Sun Jun 13, 2010 4:10 pmIf you work with a computer great part of the day, here you are a few advice that you could follow when you are at work. Prevent burn out and injury plus feel better at the end of the day it is all possible.
The following exercises can all be done standing or sitting at your desk.
Relieve Low Backache & Pressure
Standing or Sitting
· While exhaling, slowly lean forward, bring your head toward your knees and let your hands drop to your ankles. Hold for 5 seconds.
· Inhale while you slowly unwind and return your head to its normal upright position.
· Exhale and stretch your arms toward the ceiling.
Do this five times.
Relieve Upper Back and Shoulder Tension
Standing or Sitting
· Lift your hands to your shoulders
· Keep your elbows down and push your shoulders back
· Hold for 15 seconds
Do this five times
Relieve Back, Neck and Shoulder Tension
Standing or Sitting
· Inhale and raise your shoulders to touch your ears
· While raised, push your shoulders back and exhale
· Relax shoulders
Do this five times.
Relieve Wrist Tension and Stiffness
Standing or Sitting
· Place your palms together, chest high, as if in prayer.
· Slowly push your palms together while lifting your elbows slightly and hold for five seconds
· Rotate your hands so the tips of your fingers point to the floor and press your palms together. Hold for 5 seconds and release.
Do this five times
Relieve Neck and Shoulder Tension
Standing or Sitting
· Inhale and slowly turn your head to the right until you feel your neck muscles pull. Hold for five seconds.
· Exhale and return your head to face straight ahead.
· Inhale and slowly turn your head to the left until you feel your neck muscles pull. Hold for five seconds.
· Exhale and return you head to face straight ahead.
Do this five times
Relax Shoulder, Back and Hip Muscles
Standing or Sitting
· Place your palms on your lower back
· Stretch back your upper body
· Hold this position for 5 seconds
Do this five times
The following exercises can all be done standing or sitting at your desk.
Relieve Low Backache & Pressure
Standing or Sitting
· While exhaling, slowly lean forward, bring your head toward your knees and let your hands drop to your ankles. Hold for 5 seconds.
· Inhale while you slowly unwind and return your head to its normal upright position.
· Exhale and stretch your arms toward the ceiling.
Do this five times.
Relieve Upper Back and Shoulder Tension
Standing or Sitting
· Lift your hands to your shoulders
· Keep your elbows down and push your shoulders back
· Hold for 15 seconds
Do this five times
Relieve Back, Neck and Shoulder Tension
Standing or Sitting
· Inhale and raise your shoulders to touch your ears
· While raised, push your shoulders back and exhale
· Relax shoulders
Do this five times.
Relieve Wrist Tension and Stiffness
Standing or Sitting
· Place your palms together, chest high, as if in prayer.
· Slowly push your palms together while lifting your elbows slightly and hold for five seconds
· Rotate your hands so the tips of your fingers point to the floor and press your palms together. Hold for 5 seconds and release.
Do this five times
Relieve Neck and Shoulder Tension
Standing or Sitting
· Inhale and slowly turn your head to the right until you feel your neck muscles pull. Hold for five seconds.
· Exhale and return your head to face straight ahead.
· Inhale and slowly turn your head to the left until you feel your neck muscles pull. Hold for five seconds.
· Exhale and return you head to face straight ahead.
Do this five times
Relax Shoulder, Back and Hip Muscles
Standing or Sitting
· Place your palms on your lower back
· Stretch back your upper body
· Hold this position for 5 seconds
Do this five times